02
04
2022

THE GLUTE MECHANIC | SESSION 2

By Adam 0

THE GLUTE MECHANIC
WEEKLY WORKOUT 2

RESTORATIVE PUMP SESSION

LIGHTER MORE PUMP FOCUSED WORK
SHORT REST PERIODS

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PL1. WEIGHTED BACK EXTENSION
hip width stance on platform. high bar bb
squat loading if able to do so.
4 sets : 8-8-8-8 + drop 8

PL2. WESTSIDE SUMO STANCE 
ZERCHER BOX SQUAT
sumo stance with toes out and a box set
to below hip height. bb is loaded
in the crease of the arms in front of you.
4 sets : 8-6-4-4 + drop 4 + rest pause 2

1. HIP FLEXOR STRETCHES
spend 5 minutes opening up the flexors

 

2. SIDE LYING BANDED CLAM ABDUCTION
glute band just above knees 
 3 sets : 20-20-20

 

3.  SINGLE LEG HIP THRUST
3 sets : 15-15-15

4. SINGLE LEG HIP EXTENSION WITH BAND 
ABOVE KNEES
one legged rdl hinging movement
3 sets : 12 to 15

****FOR QUESTIONS ON THE TRAINING, USE THE COMMENT ICONS AND AEP HEAD COACH ADAM H. WILL ANSWER ANY QUESTIONS ANYBODY MAY HAVE. KEEP IN MIND THERE IS PROGRAMMING FOR BEGINNER, INTERMEDIATE, AND ADVANCED TRAINING AVAILABLE VIA THE DAILY TRAINER.

**IF YOU’RE ON NUTRITION MANAGEMENT COACHING, DON’T FORGET TO CHECK IN ON WHATSAPP MESSENGER BI WEEKLY/WEEKLY/MAYBE MORE DEPENDING ON YOUR LEVEL OF MANAGEMENT. CHECK INS ARE SUNDAYS.

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